Allergies and Intolerances
A savory and delicious stew that takes minutes to make but tastes like it has been simmering for hours. Perfect to warm your belly on a cool night.
Ingredients2 tablespoons canola oil
1 cup frozen chopped onions
3 cloves garlic, finely chopped
1 teaspoon dried basil
1 teaspoon dried rosemary, crumbled
½ teaspoon dried thyme
1 teaspoon ground sage
1 bay leaf
¼ teaspoon salt
⅛ teaspoon pepper
2 tablespoons all-purpose flour
2 cups low-sodium vegetable stock or water
12 ounce package frozen sliced carrots
3 cups frozen cubed potatoes
2 16-ounce cans butter beans or Great Northern beans
Before you begin: Wash your hands.
- Warm a large sauce pan over medium-high heat. Add oil, onions and garlic and all herbs and spices. Sauté 2-4 minutes or until onions are browned slightly and mixture is fragrant.
- Sprinkle flour over mixture and stir to evenly distribute, cooking 1 minute longer.
- Add stock (or water) and stir well to thoroughly incorporate flour.
- Add potatoes, carrots and beans and stir to coat. Cover, increase heat to high and bring to a boil. Reduce heat to low and keep pot covered.
- Simmer for 10 minutes or until vegetables are tender and gravy is thickened.
Serving size 2 cups
Calories: 246; Total fat: 4g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: 528mg; Carbohydrates: 44g; Fiber: 8g; Sugars: 5g; Protein: 10g; Potassium: 767mg; Phosphorus: 203mg
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